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Hip Flexor / Iliopsoas Stretches

October 7, 2015 by Dyani Herrera

As cyclists we use every muscle in our legs during a specific stage in the pedal stroke. Typically we focus on the larger muscle groups such as the quadriceps and hamstrings, and tend to neglect the hip muscles. Hip muscles, specifically the hip flexors are used significantly during cycling especially when climbing. It is the muscle responsible for bringing the hip into flexion or plainly stated, upwards. Therefore, if we don’t consistently stretch this muscle we can put ourselves at risk for several injuries. Tight hip flexors can make us susceptible to a muscle strain, avulsion fracture where the tendon rips off the bone, anterior rotation of the hip causing a shortened leg, or limited range of motion during cycling which causes decreases in speed. There are several stretches that can be completed solo or with the assistance of a partner.

Hip Flexor – Iliopsoas Stretches

Lunge Stretch

This stretch should be completed approximately 3 times for 30 seconds each. To feel more of a stretch you can push on your glutes to push the hip slightly forward. Make sure to maintain an upright posture when completing this stretch.

Hip flexor stretch
Hip flexor stretch
hip flexor stretch with added push
Hip flexor stretch with added push

Lunge Stretch with Variation

This is a more advanced stretch of the former and will target more muscle fibers in the hip flexor. By placing the stance leg increasingly forward it will enhance the stretch. It can be completed using the edge of a table, chair, or bleacher at a park. Complete the stretch 3 times for 30 seconds.

hip flexor stretch with variation
Hip flexor stretch with variation

Stretch-Out Strap Hip Flexor Stretch

This stretch can be completed on a flat surface 3 times for 30 seconds each.

stretch out strap hip flexor stretch
Stretch out strap hip flexor stretch

Partner Hip Flexor Stretch

Your partner should push slowly downward on the hip flexor being stretched and stabilize the opposite hip with their other hand. This can be completed 3 times for 30 seconds each.

partner hip flexor stretch
Partner hip flexor stretch

By incorporating these stretches into your normal flexibility routine it will lower your risk of injury as well as maintain normal mobility of the hips. By having good hip mobility it will assist in having a more efficient pedal stroke. If you want targeted stretching routines built for cyclists, check out Dynamic Cyclist for more information.

Learn More:

  • Tips for Biking in the HeatTips for Biking in the Heat
  • Stretching Exercises for CyclistsStretching Exercises for Cyclists
  • Common Stretching Mistakes Most People MakeCommon Stretching Mistakes Most People Make
  • 10 Core Exercises For Cyclists10 Core Exercises For Cyclists
  • Best Stretches For CyclingBest Stretches For Cycling
  • 3 Hidden Cycling Injuries and How to Fix Them3 Hidden Cycling Injuries and How to Fix Them

Filed Under: Injury Prevention Tagged With: hip flexor stretches, iliopsoas, Injury Prevention, psoas, stretches, stretches for cycling

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